inside_header1

Monday

Fitness

A1: Front Squat (5 sets x 3 reps )
add #5 from last 5×3  and use same weight across all sets
rest 1 min
A2: Ring Rows (5 sets x 8-10 )
elevated ring rows, should be hard
rest 1 min
Metcon (5 Rounds for time)
5 rounds
5 burpee pull-ups
50 ft front rack walking lunge  95/65
rest 2 min
Performance
A1: Front Squat (5×70%   3×80%  1×90%  5×75%  3×85%  1×95%)
rest 1 min
A2: Weighted Pull-ups (5 sets x 2-3 reps )
rest 1 min
Metcon (5 Rounds for time)
5 rounds
10 C2B
10 pistols (alt legs)
rest 2 mins

** each round should be under 2 mins

Speak Your Mind

*